Wednesday 9/29/21

BJJ

Stand Up Grips/Takedown work

Rolled 4 rounds of 5 min

Monday 9/28/21

Conditioning

Run

1.77 miles

15:35

BikeErg

20 sec Sprint

40 sec Rest

10 rounds

Damper 10-1

Sunday 9/26/21

Weightlifting

Snatch

Heavy Single

90 kg

Clean & Jerk

Heavy Single

110 kg

Accessories

Bench Press

Heavy Single

106 kg

Incline Dumbbell Bench Press

4 sets x 15 reps @ 25#s

Lateral Raise

4 sets x 18 reps @ 10#s

Friday 9/24/21

Conditioning

BikeErg

30 min @ damper 5

11,032 m (81 watt avg)

Accessories

RDL

6 sets x 10 reps @ 50 kg

Dumbbell Pullover

6 sets x 10 reps @ 40#

Thursday 9/23/21

Conditioning

BikeErg

46:03 @ Damper 5

18,050 m (97 watt avg)

Accessories

Push Ups

15 sets x 10 reps

Wednesday 9/22/21

Conditioning

BikeErg

1 min on (300+ watts)

1 min off

10 rounds

6,247 m (Damper @ 5)

Tuesday 9/21/21

Accessories

Push Ups

50 sets x 5 reps

Conditioning

Run

1.75 miles

14:58

Monday 9/20/21

Weightlifting

Power Clean + Jerk

4 sets x 1 rep @ 100 kg

Accessories

Back Squat

3 sets x 3 reps @ 120 kg

Pull Ups

10 sets x 5 reps

Tib Raises

5 sets x 10 reps @ 4 kgs

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Sunday 9/19/21

Conditioning

BikeErg

44:22 @ damper 4

16,037 m (77 watt avg)

Saturday 9/18/21

Conditioning

BikeErg

30:03 @ damper 4

11,473 m (90 watt avg)

Accessories

Push Ups

200 reps (50x4)

Pull Ups

50 reps (10x5)

Weightlifting

Snatch

3 sets x 1 rep @ 80 kg

Power Clean

Heavy Single

120 kg (missed 125)

Tuesday 9/7/21

Conditioning

BikeErg

30 min @ Damper 4

13,147 m (136 watt avg)

Monday 9/6/21

Conditioning

BikeErg

60 sec on (250+ watts)

60 sec off

Damper @ 5

8 rounds

Saturday 9/4/21

Weightlifting

Clean (Above Knee Blocks)

4 sets x 3 reps @ 90 kg

Jerk

4 sets x 3 reps @ 55 kg

Power Clean (Above Knee Blocks)

4 sets x 5 reps @ 75 kg

Accessories

Front Squat

3 sets x 5 reps @ 100 kg

Wednesday 9/1/21

Conditioning

BikeErg

1000 m (200+ watts)

Rest 1 min

5 sets

Accessories

Back Squat

3 sets x 5 reps @ 110 kg

Neutral Grip Pull Up

3 sets x 8 reps